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How To Reduce Knee Pain At Home

Home Remedies To Treat Knee Pain

In Home Wall Sit to Reduce Knee Pain

1. Physical Activity/ Strength Training

One of the most common causes of knee pain, osteoarthritis, can be avoided by indulging oneself in physical activities. Being physically active strengthens the cartilage.

Strength training that works the upper leg muscles are very effective for the good-health of the knee joint.

Some exercises that can be done at home for strengthening knees:

  • Straightening and raising a leg while sitting or lying down.
  • Alternatively, placing one foot on a step while keeping the other at ground level. Repeating the motion for a few more times.
  • Sit on a chair and then stand up. Try to avoid taking the support of hands. This should be done for a minute and in a slow, controlled way.
  • Holding a chair and performing squats until kneecaps cover the toes. Repeat this 10 times.

2. The hot and cold treatment

In case of a fresh injury, doctors suggest cold massage. This is because it reduces the swelling. Do this thrice a day within 48 hours of an injury.

In case of an old injury, you can try this. Apply warm sesame or mustard oil with a pinch of turmeric on to the joint. Other than the injury, applying a hot pad on the troubling knee also helps in reducing the stiffness.

3. Ginger

Because of its anti-inflammatory properties, ginger can offer help to your knees. Either applying ginger oil on the joint or drinking ginger tea regularly, one can get relief from knee pain. Adding ginger to milk and drinking the mix can also be tried for effective results.

Is Exercise Helpful Or Should I Rest My Knee

If you experience knee pain at night, that means you probably experience knee pain with exercises as well. It might feel counterintuitive, but exercising with pain may help actually reduce pain.

Overall, exercise reduces swelling and stiffness in joints which can improve pain. Additionally, strengthening the muscles around the knee helps stabilize and support the knee so there is less inflammation and pain as well. Another bonus is that exercise can help maintain your knee range of motion which can help with positional tolerance at night and during the day.

Keeping up with swelling, pain, range of motion, and strength also plays into being able to walk without a limp and perform activities without impairments. The better we move, the less pressure we have on our knees or other joints and the better we feel overall.

General exercise guidelines are to aim for 30 minutes of activity five days a week. If 30 minutes seems like too much right now, the recommendations also support breaking that 30 minutes into three ten minute segments.

If you experience significant pain when walking or notice pain increase significantly after exercising it may be time to reach out to your primary care physician to see about treatment options.

How Can I Relieve Knee Pain Overnight

Knee inflammation usually worsens during the day when the joint is in use. It may not be as noticeable as you are moving around.

However, at night when you have time to relax and distractions are at a minimum you will likely feel and focus on the aggravated, burning knee pain.

There are a few tips that you can utilize in order to relieve your knee pain during sleep.

Take a warm, 20-minute bath to soothe joints and help you fall asleep faster.

Place an ice pack or heating pad on your knee 20 minutes before bed.

Adjust the time you take medications, so they provide the most relief at night.

Elevate your knee before bed and while you sleep.

Sleep on your side with a pillow between your knees.

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Fixing Knee Pain At Home

  • 1Lose weight if you’re overweight. People who are overweight, particularly the obese, experience more knee pain from increased compression on the joints. The increased pressure wears out the knees with time and also leads to more irritation and injury to ligaments and tendons. In addition, obese people are more likely to develop flat feet and fallen arches, which promotes “knock knees” and puts more strain on the outer part of the knee joints. As such, losing weight takes pressure off your knee joints and reduces the likelihood of pain.
  • The safest and most effective way to lose weight is by reducing caloric intake by 500 calories per day can lead to four pounds of lost fat per month.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source While exercise is an important part of a healthy lifestyle, diet is far important and has a much greater impact when it comes to weight loss.
  • Slow increase cardiovascular exercise while concurrently reducing your intake of calories.
  • Gym exercises that increase the strength of your quadriceps , hamstrings and calves without significantly impacting your knee joints include: mini-squats, leg presses and leg extensions. These exercises should be painless and done with knee flexion â not more than 45 degrees.
  • Talk to a trainer or physical therapist about isometric knee exercises, such as an assisted knee flexion, which do not require you to move the knee joint.
  • Recruit An Occupational Therapist

    Exercises That Relieve Common Knee Pain  South Texas Bone ...

    An occupational therapist can suggest ways to minimize stress on your knees as you go about your daily routine, says Jane McCabe, MS, OTR/L, an occupational therapist in Orange County, California.

    One strategy that can ease joint strain: Always sit in a chair that has arms that way, you can push off them when you stand up. Your occupational therapist can also recommend assistive devices that make it easier to stand up, like kneelers, according to the Arthritis Foundation.

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    What Causes Knee Pain

    The anatomy of the knee, the bodys largest joint, is especially complex because it merges the thigh bone, kneecap and shin bone. Sometimes the kneecap isnt properly aligned, contributing to some cases of knee pain. But many cases are prompted by overuse.

    On top of that, carrying extra weight or neglecting overall body conditioning can set you up for temporary or chronic knee pain, Dr. Kissin says. For every pound of body weight, knees feel the force of six pounds of pressure, even when walking on flat ground, he notes. Genetics also play a role, so look to your family history for clues whether your knee pain may be an inherited trait.

    Its OK to run and do more high-impact activities, but you should make sure you also do conditioning exercises such as using a stationary bike or an elliptical trainer, Dr. Kissin advises.

    Stir In Some Turmeric

    The yellow spice found in curries and ballpark mustard contains a powerful compound called curcumin, which inhibits enzymes and proteins that promote inflammation. Several studies have found that turmeric specifically reduces pain and swelling in arthritis patients. In one study of people with knee osteoarthritis, those who ate just 2 grams of the spice a day had pain relief and increased mobility equal to those who took 800 milligrams of ibuprofen. How to get some curcumin in your diet? Sprinkle ½ teaspoon on rice or in vegetables daily. Or keep some packets of ballpark mustard in your pocket and break them out at lunchtimeits the perfect dose for arthritis pain relief. This is how much turmeric you need to reduce inflammation.

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    Link With Metabolic Syndrome

    These all form part of a collection of conditions known jointly as metabolic syndrome. They all appear to involve high levels of inflammation, and they may all influence each other.

    Theres growing evidence that OA may also be part of metabolic syndrome.

    Following a diet that reduces the risk, which helps slow the progression of metabolic syndrome, may also help with OA.

    This includes eating fresh foods that are high in nutrients, with a focus on:

    • fresh fruits and vegetables, which provide antioxidants and other nutrients
    • fiber-rich foods, such as whole foods and plant-based foods
    • healthy oils, such as olive oil

    Foods to avoid include those that:

    Try A Castor Oil Pack

    How | Reduce knee pain | Home Exercise

    Castor oil has been long used for treating various pains, including sciatica and arthritis. It has been found to possess anti-inflammatory ricinoleic acid which may help reduce pain. However, its use is based on anecdotal evidence and therefore should only be used as an additional therapy with caution.

    How to use:

    • Prepare calendula tea by steeping the herb in around three cups of boiling water and strain.
    • Soak a cloth in the warm tea.
    • Massage the affected knee with castor oil and cover with the soaked cloth, leaving it for up to 7 hours.

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    A Warm Or Cold Compress

    Heat or cold treatment may provide immediate, short-term pain relief from knee arthritis.

    Heat therapy may reduce pain and improve circulation in and around the knee joint. Applying a warm compress to the knee can also relieve muscle and joint stiffness and help warm up the knee before activity.

    Heating can be achieved by using hot water bottles, heated packs/ wraps, hot towels, and electric heating pads.

    Cold therapy reduces inflammation, pain, and swelling. It also decreases nerve conduction, potentially slowing down pain signals to the brain. A cold compress may be applied to an arthritic joint periodically and/or after physical activity.

    See When and Why to Apply Cold to an Arthritic Joint

    A cold wrap, gel pack, a bag of ice, or a bag of frozen vegetables may be used as a cold compress.

    Important precautions: To avoid skin and/or nerve damage, do not to use cold and/or heat therapy for longer than 15 to 20 minutes at a time. In addition, compresses should not be used in combination with topical medications, as there is a risk of injuring the skin and/or altering the medications effectiveness. Special caution should be exercised in the setting of diabetes or other conditions that may cause decreased skin sensitivity.

    See Applying Heat vs. Cold to an Arthritic Joint

    Vmo / Cyclists Squats

    VMO Squats are a simple and awesome way to build strength through a full range of movement for your legs. By using a book, wedge, or small block to put your heels on, we free up any potential restriction of movement in the ankles that can limit how low some people can squat. As a result, it is easier to perform a full depth squat with the knees fully flexed so your quads get stronger in the end range of movement. Start off just bodyweight with this exercise until you can comfortably perform 20 reps in a set, then you can increase the intensity by holding weights.

    Set your heels up on your book, wedge, or small block so they are hip-width apart and your feet are angled downwards. Make sure you feel stable before you start squatting, if not, put a chair on either side of you so you can hold onto the back of each chair with your hands to guide and assist you up and down through the squats. Keep your chest as upright as possible, then drive your hips downwards over the back of your ankles into a deep squat. Your knees should track forwards over your feet at hip-width as you squat up and down doing your reps. Watch this video to see how to do VMO Cyclist Squats

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    Sprains Strains And Injuries

    Sprains and strains happen when tissues in the knee become stretched by unusual or increased activity, or an awkward twist or trip.

    PRICE, described above, should lead to a reduction in pain and improved movement within days, and a gradual improvement over the weeks to follow.

    A sprain often resolves itself, but some problems can require more treatment. For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgery.

    What About Pain At The Front Of The Knee And How To Treat It

    Knee pain relief from the comfort of your own home!

    This type of pain is very common and generally happens because of injury due to overuse or through incorrect performing of any exercise. It normally affects teenagers and athletes. The following can be the treatment for this type of pain

    • Stopping the activity that has caused this pain for a while till the pain has not healed itself

    • Applying ice when the knee hurts

    • Performing strength exercise that targets the affected knee region

    • Medicines as prescribed by doctors

    Apart from these treatments, in case of injury due to a sudden accident or fall, always consult a doctor. Also if the knee pain has turned joints red, warm and swollen, a professional medical treatment must be sought. And if you don’t want to bear knee pain, follow a calcium-rich diet right from childhood. And the fatty ones, lose weight. Period.

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    Find Chronic Knee Pain Treatment Near You

    Several different things can help treat your knee pain without a visit to the doctor.

    But if you are experiencing knee pain that wont go away or continues to get worse after using at home knee pain treatments, you should see a doctor right away so you can get relief from knee pain.

    Your doctor will ask about your symptoms, complete a physical exam, and order imaging tests like x-rays or MRIs.

    After an accurate diagnosis is made, they will discuss your treatment options.

    Quick treatment can prevent short-term knee issues from becoming long-term, chronic pain.

    No one has to suffer from chronic knee pain, especially when the Ethos Health Group is here to help.

    Ethos Health Group has developed a proprietary HyalRegen-CT method as a comprehensive solution for those suffering from knee arthritis and pain.

    Lubricating injections can be performed under precision imaging guidance, so we know were targeting the right area precisely.

    This advanced medical process serves to add cushioning fluid back into the knee, like oil for a squeaky hinge.

    These FDA-cleared injections can help your knees stimulate more of their natural fluid, giving you long-term benefits and relief.

    This procedure is often combined with our regenerative injections that contain Mesenchymal Stem Cell Exosomes.

    Most people with knee pain have heard of stem cell therapy, and they wonder if it could be an option to help them avoid surgery and get out of pain.

    The Faster The Better

    If you live with pain, immobility, or surgery, you know that care is very difficult. Being a fan of yourself while struggling with pain can be a full-time job.

    With Mend Me Health, the best methods, top doctors, and treatment tools to treat your disease are all available to you in one place. You will have access to live doctor visits with specialists in pain management, physiotherapy, nutrition, and mental health. In addition to a comprehensive health care method supported by doctors, you will also receive weekly physiotherapy plus a dedicated care coordinator. All of your doctors live appointments come with a digital home recovery program for the hip, knee, and back.

    As a Mend Me Health Patient, you will have access to the following:

    • Live visits of the doctor
    • Weekly physiotherapy sessions
    • Dedicated care coordinator to support you
    • Access to multiple virtual care visits
    • Practice your back pain, mindfulness, and training exercises daily through your smartphone or tablet.

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    Try Willow Bark Extract

    Willow bark extract has been used as an analgesic, antipyretic, and anti-inflammatory agent for long. However, there are very limited scientific studies available to support these claims.

    The limited evidence suggests that willow bark contains salicin which can help lower the production of pain-inducing chemicals in osteoarthritis patients. However, since there is a lack of proper scientific research, it is best to consult your doctor before using willow bark extracts.

    Use Apple Cider Vinegar

    Best exercises for knee pain or swelling. DIY physio at home.

    ACV may help reduce inflammation and alkalize the body, contributing to pain management. However, the use of ACV for knee pain is purely anecdotal, and therefore should be employed with caution.

    How to use:

    Dilute ACV in water and consume as a tonic. Alternatively, soak a cloth with diluted ACV and wrap over the affected area. Further, cover the cloth using a plastic wrap and bandage, and leave for 68 hours.

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    How To Relieve Knee Pain Through Stretches And Exercises You Can Do At Home

    Your knees are two of the largest, most heavily used joints in your body. It’s no wonder, then, that knee pain is both pretty common and pretty hard to ignore.

    “In many cases, knee pain can be treated at home via stretching and strengthening exercises,” says Dr. Kenneth Brooks, orthopedic surgeon specializing in knee surgery at Houston Methodist. “However, some types of knee pain can also be the result of a serious injury that requires evaluation and treatment by a specialist.”

    Whether your knee pain is due to aging, overuse, muscle tightness or muscle weakness, Dr. Brooks is here to help you understand how to alleviate your pain, as well as the signs indicating that it may be a sign of serious injury.

    Enjoy A Relaxing Massage

    Massage is a great option for pain involving muscles and other soft tissues, and it can also aid in relieving arthritis pain. The gentle movements of massage relieve inflammation and improve circulation for faster healing. The American Massage Therapy Association recommends this approach for knee pain:

    • Tap your thighs gently with closed hands to stimulate circulation.
    • Use long, deep, gliding strokes on the front and sides of your thigh to relax and lengthen muscles.
    • Use your fingers to gently press into and massage the tissue around the knee.
    • End with long, gliding strokes over the top of the thigh and knee, then back up the outer thigh.

    Theres one more home remedy, but it takes awhile to see its benefits: weight loss. If youre carrying extra pounds , thats a lot of extra strain on your knee joints. with every step you take, theres added force and pressure on the joint. Losing excess weight can take that strain off your knees .

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